How To Get 'Unstuck' And Move Forward With Your Life

Feeling stuck is something many of us go through at some point in life. Whether it’s in relationships, work, or even your mental health, it can feel frustrating and overwhelming. As therapists, we often hear people say, “I just don’t know how to move forward.” But the good news is that feeling stuck doesn’t have to be permanent. There are steps you can take to start feeling better and begin making progress again.

Acknowledge Your Feelings

The first step to getting unstuck is recognizing that you are stuck. Sometimes we try to ignore or push away uncomfortable feelings, but it’s important to acknowledge them. This allows you to better understand what’s going on and where those feelings are coming from.

Take a moment to reflect: What areas of your life feel stuck? What emotions come up when you think about this? By naming your emotions—whether it’s frustration, sadness, or fear—you can begin to work through them.

Break Things Down

When you’re feeling stuck, the situation can seem huge and overwhelming, making it difficult to know where to start. Breaking things down into smaller, manageable steps can make a big difference. Instead of trying to “fix everything” at once, ask yourself: What’s one small thing I can do today to move forward?

Maybe it’s making a to-do list, setting a small goal, or just having a conversation you’ve been avoiding. Even tiny steps can lead to bigger changes over time.

Challenge Negative Thoughts

When we’re stuck, negative thoughts often creep in: “I’m not good enough,” “I’ll never get out of this,” or “What’s the point in trying?” These thoughts can hold you back from taking action.

Try to challenge these negative thoughts by asking yourself, “Is this really true?” and “What evidence do I have that supports this?” More often than not, these thoughts are based on fear or past experiences, not on your current reality. Replacing these thoughts with more positive, realistic ones can help you move forward with confidence.

Reach Out for Support

You don’t have to navigate this alone. Reaching out for support, whether from a therapist, a trusted friend, or a family member, can be incredibly helpful. Sometimes an outside perspective can help you see things more clearly or offer new solutions you hadn’t thought of before.

As therapists, we're here to listen, offer support, and help you explore ways to overcome obstacles. You deserve to feel heard and understood.

Be Kind to Yourself

It’s easy to be hard on ourselves when we feel stuck, but remember that change takes time. Be patient and kind to yourself during this process. Celebrate your small wins, and recognize that progress isn’t always linear. There will be ups and downs, but that doesn’t mean you’re not moving forward.

Practice Self-Care

When we feel stuck, it’s often a sign that we’ve been neglecting our own needs. Make sure you’re taking time for self-care, whether that’s exercising, eating well, getting enough sleep, or simply doing something you enjoy. Taking care of your physical and mental well-being can give you the energy and clarity to take that next step forward.

Focus on What You Can Control

When you feel stuck, it’s common to focus on what’s out of your control. Instead, shift your attention to the things you can control. What actions can you take today that will help you feel more empowered? It could be as simple as setting a new routine, making a decision you’ve been putting off, or setting a boundary with someone.

Give Yourself Permission to Change

Sometimes we stay stuck because change is scary. It’s important to remind yourself that it’s okay to grow and evolve. Give yourself permission to try new things, take risks, and step out of your comfort zone. Growth often happens when we challenge ourselves to do things differently.

You’re Not Alone

Remember, feeling stuck doesn’t mean you’re broken. It’s a part of the human experience, and you’re not alone. If you’re struggling to move forward, it’s okay to reach out for help. As therapists, we're here to support you on your journey to feeling unstuck and finding peace again.

You deserve to feel better, and with the right tools and support, you can start moving forward one step at a time